Getting Stronger every day

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NEXT Community  Workout

Saturday, November 21st

9:30am

JOIN

CrossFit Cedar Park

9:30am on Saturday!

Dynamic movement prep 
Group warm up 
Skill
3 position cleans
Start with a 2 second pause in each position
Hip
Hang (above the knee)
Just below the knee (off the floor)
Ensure good strong positions for each.
Strength
3-3-3-3-3.  Start at 65%. Adjust by feel.
Wod 
For time.
Run 800 meters
8-7-6-5-4-3-2-1
Power Snatch 115/85
Toe 2 bar
Mad mobi 
Shoulder bully
Trigger point pecs
Lat stretch
Hamstring up n over

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